Exercise during pregnancy

EXERCISE DURING PREGNANCY PREGNANCY EXERCISE ESSENTIALS Comfortable, supportive athletic shoes Fitted, supportive sports bra Workout clothes that Water can be layered Healthy workout snacks (fruit, trail mix) Washcloth for cool-down Cell phone and safety items (whistle, identification, money) * RECOMMENDED PREGNANCY EXERCISES YOGA Helps maintain muscle tone and improves flexibility EXTENDED SIDE ANGLE POSE TRIANGLE POSE Strengthens legs and opens up the hips Helps regain balance; strengthens legs, hips, and side body; and opens up the shoulders SITTING SIDE STRETCH CHILD'S POSE Opens your side waist and pelvis, and stretches the hips Restorative, calming pose useful in relieving back, shoulder, neck, and hip strain CAT AND COW POSES Warms up the spine, stretches the body, and shifts baby's weight away from the spine to provide relief WEIGHT TRAINING Tones and strengthens all muscles STANDING BICEPS CURL BIRTHING SQUAT Strengthens arms and shoulders and improves posture Tones your legs, butt, and pelvic floor SIDE-LYING CLAM LEG EXTENSION Tones your abs, butt, thighs, and pelvic floor Improves lower-body strength and tones your abs and pelvic floor WALKING SWIMMING DANCING Easy and ideal cardio exercise for all stages of Moms-to-be can feel Fun, heart-pumping cardio weightless while strengthening arms and legs exercise to do at home or pregnancy with friends and family EXERCISE SAFETY RULES Get clearance from OB-GYN before starting fitness routine Always warm-up beforehand Consume more healthy calories Avoid lying flat on your back Drink plenty of water Avoid all contact sports such as skiing or mountain biking Stop when you feel exhausted or nauseated SOURCES: http://www.parents.com/pregnancy/my-body/fitness/checklist-pregnancy-exercise-gear/ http://www.huffingtonpost.com/2014/03/27lyoga-poses-pregnant_n_4961327.html http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc?showAll=true http://www.parents.com/pregnancy/my-body/fitness/easy-pregnancy-exercise-moves/#page=2 http://www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc CarePoint Health Pamporad Pragnancy o BBIGSHOT |INBOUND